Seaweed, kelp, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 1.7 g · 7 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 9.6 g · 38 kcal/100g
Fiber 1.3 g
Water 82 g
Total energy 43 kcal

Energy is predominantly from carbs (76%); EFSA recommends 45–60% for a balanced diet

Fat quality 55 / 100 How is this scored?
Total fat
0.6g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.0g
Omega-6
0.02g

Saturated fat is 5.2% of energy, within the WHO limit of 10%.

Protein quality 84 / 100 How is this scored?
Histidine 95%
Isoleucine 100%
Leucine 84%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (84% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 45 / 100 How is this scored?

Vitamins

Vitamin A 6 µg
Vitamin C 3.0 mg
Vitamin D 0.0 µg
Vitamin E 0.9 mg
Vitamin K 66 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.00 mg
Folate (B9) 180 µg
Vitamin B12 0.00 µg

Minerals

Calcium 168 mg
Iron 2.9 mg
Magnesium 121 mg
Phosphorus 42 mg
Potassium 89 mg
Sodium 233 mg
Zinc 1.2 mg
Copper 0.13 mg
Manganese 0.20 mg
Selenium 0.7 µg

Notable source of Folate (B9) (90% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.